Accelerate through the heels from the ground to triple extension, ankles, knees and hips

Shrug, fast elbows open hips

catch in front rack

Remember to let the hips reach full extension, must be fast once bar is up over waist

Snatch: Most efficient way to get the bar overhead

Set up:

Stance is shoulder width apart or slightly wider

Weight in heels

Back/lumbar curve locked in

shoulder over or behind bar

Bar in contact with shins

Arms locked straight out

Wide Grip, almost to end of bar

Execution:

Accelerate through the heels from the ground to full extension of the hips and legs

Shrug with arms straight

Hip retreats, land in overhead squat, elbows locked, active shrug

Stand to full extension

Remember to reach full extension with the hips

The Hips must be at full extension and the shrug must be completed before the arms pull up

FUNDAMENTALS

This page is dedicated to the 9 fundamental movements associated with CrossFit Training. It is not meant for you to memorize everything here, but it is a guide to reference good technique for these movements.